Raspberries

I love raspberries. They are rich in vitamin c, high in antioxidants, anti inflammatory and can help with weight loss. They are also key for maintaining healthy hair and skin! 

Try them with yoghurt, cream, desiccated coconut and coconut flesh for a healthy breakfast or snack! 

Frozen raspberries are available all year! 

Open Water Swim Tips for Triathletes

Before you even get in the water there are a few essential items that will help you feel more comfortable. A decent pair of goggles for open water swimming is a must, so make sure you find a pair that fit snuggly and also protect your eyes from the sun.

A wetsuit can make your swim time faster or slower, so it is crucial that you find one that fits you well and feels comfortable around the shoulders. Take your time finding one that feels snug but not too tight, and that fits comfortably around the neck.

This is also a good time to think about how easy it may be to get out of the wetsuit. Check which way the zip goes, as some zips go up and others go down. Also check the legs pull off over your feet easily. 

When preparing to go out for an ocean swim, pick a nice calm day. Try to go at high tide or when the tide is coming in, not going out. Most importantly take a friend with you, as swimming with others is safer and more fun. Before you get in, have a look at the direction the waves/chop is going, this will give you a good idea of which direction the current will be pulling you along in the water and also which direction to breathe to - away from the chop. If you are racing, think about how your chosen swimming line might be affected by the current. For example, if the current is flowing towards the right, you may want to start slightly to the left of the first buoy to allow for the current to drag you slightly to the right as you swim out to it.

On race day, start position is very important to make sure your race gets off to a good start. Scope out the course before hand and ideally have a swim warm up to check the water current and to pick out some landmarks in the distance that will help you sight the buoys during the race - things will look much different standing on the beach than when you are down low in the water. Pick a start position on the beach or pontoon based on your abilities. If you are a new swimmer or nervous, try starting out to the side of the bunch, even if you end up taking a slightly longer line to the first buoy. This will ensure you will be free to swim at your own pace and not get stuck in a tight bunch, which can make it difficult to swim and make you feel panicky.

It is also a good idea to practise dolphin diving and drafting. They are both designed to help you conserve energy and get through the swim as quickly as possible. Drafting is achieved when you swim directly behind or on the hip of another swimmer. Taking care not to interfere with their swimming, you want to feel them breaking the water and making it easier for you to swim, essentially dragging you along. Dolphin diving is done at the start and end of races where the water is too deep to run in, but still shallow enough to use the sea bottom to propel you forward. This can be faster and more efficient than swimming, if you get it right. Practise makes perfect!

Lastly, take your time to feel comfortable, confident and safe in the water. Talk to more experienced swimmers and make sure to enjoy it!

Here are a few quick tips to get you going.

- Baby oil on your arms and legs under the wetsuit will help it slide off in transition

- Vaseline around your neck will prevent chaffing

- A hot water bottle filled with hot water poured in your suit pre swim on chilly days will help you keep warm

- Put a plastic bag on your feet and hands when putting your wetsuit on to help it slide on easily

- Buy some wet suit gloves to stop yourself from accidentally making holes in your suit when you pull it on

- Wear a brightly coloured swim cap

- Use dark tinted goggles for sunny days, light or clear goggles for dark cloudy days

- Relax and stay close to shore if you are nervous when training

Happy Swimming!

  

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